Comparing Nutrients in 1 pound Bread, stuffing, cornbread, dry mix, prepared VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Broccoli Raab	Recommended Dietary Allowance
Energy	28% 812kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	25% 7.96g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	9.94% 13g	130g per day for Men 19-50 years
Sugars	0% 0g	2.38% 1.72g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.06% 0.77g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	34.6% 13g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	23.5% 13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	39.3% 354μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.7% 3.86mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Broccoli Raab	Recommended Dietary Allowance
Calcium	11.8% 118mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.3% 4.26mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	78% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 154mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	159% 2386mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.96% 294g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, stuffing, cornbread, dry mix, prepared VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, stuffing, cornbread, dry mix, prepared versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bread, stuffing, cornbread, dry mix, prepared vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 1.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 5.4 times more Vitamin B5, 4.5 times more Vitamin B6, 25.3 times more Vitamin C, 1.9 times more Vitamin E and 25.5 times more Vitamin K than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Bread, stuffing, cornbread, dry mix, prepared vs Broccoli Raab:

• 1 pound of Bread, stuffing, cornbread, dry mix, prepared has 1.6 times more Copper, 30.7 times more Selenium and 15.9 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.2 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, 3.3 times more Zinc and 1.4 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• 1 pound of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, stuffing, cornbread, dry mix, prepared has 8.1 times more Energy, 18 times more Fat, 21.1 times more Saturated Fat, 89.2 times more Omega 6 and 7.7 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Omega 3 than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6